Monday – 7/22/2019

The Workout for Monday is:

WARM-UP
(Primer)
3 Minute Machine
*Building intensity

(Mobility)
-10 Kang Squats
-5 Jefferson Curls @ 5251

(Specific)
Review/Setup for Deadlift

STRENGTH
Deficit Deadlift
3 x 10 @ 65%
Rest 2-3 minutes

METCON
5 Rounds
-30/22 Cal Machine (Rx+ 40/30 cals)
-200m Run
Immediately into…
-100 Wall Balls (20/14)(Rx+ 30/20)

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
4 Rounds
-10 Half Kneeling Rotating Ball Slams (Rt Side)
-10 Half Kneeling Pallof Press (Rt Side)
-10 Halk Kneeling Rotation Ball Slams (Lt Side)
-10 Half Kneeling Pallof Press (Lt Side)
-8 DB Hammer Curls

[Applied Strength]
Every 45 seconds x 8 sets
-1 Snatch Balance
Every 45 seconds x 8 sets
-1 Hang Snatch
Every 45 seconds x 8 sets
-1 Snatch
*Perform all sections at 75-80% of 1RM Snatch

[Strength]
Back Squat
3 x 10 @ 70%
Rest 2-3 minutes between sets

[Cardionastics]
For Time
-20 Cal Bike
-10 Ring Muscle-Ups
-10 Strict Deficit HSPU
-18 Cal Bike
-9 Ring Muscle-Ups
-9 Strict Deficit HSPU
-16 Cal Bike
-8 Ring Muscle-Ups
-8 Strict Deficit HSPU
…….Etc…. down to…..
-2 Cal Bike
-1 Ring Muscle-Up
-1 Strict Deficit HSPU

[Engine Builder]
Every 3 minutes x 30 minutes
45 seconds of Rowing or Bike Erg
*Hit these hard… score is total cals.